razonstrong razonstrong

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Mark Razon  Strength and Speed Coach The Performance Lab HAVE FUN. TRAIN HARD. LIVE LIFE. GET RESULTS!

http://www.myperformancelab.com/

🔥WHY YOU NEED GOOD SPRINT MECHANICS🔥 - Improve sprint times
- minimize injury risk
- Can improve court and field performance Better sprint mechanics will lead to better quality speed work. Better quality speed work means you get faster. Being faster is a vehicle for better agility and quickness. Better agility and quickness means you're beating your defenders or your stopping the offence.
Get fast and learn how to apply that to sport. 📽@theperformancelab athlete @jackomstead doing his speed work last week. Jack will be playing baseball down in Indiana for school this year.

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#throwbackthursday to yesterday's speed workout with @theperformancelab baseball athlete Jack. 🔥🔥SHIN SPLINTS EDITION🔥🔥 Whether you're a field, track, or court athlete, shin splints are one of the most common injuries to speed athletes.
You can't run fast if you can't stay on your feet so the number one priority of every athlete should be to stay pain and injury free. Step one is to have proper running mechanics.

On the right, you'll see that Jack is far more relaxed and upright and the hip is nearly over the ankle when his foot strikes the ground.
On the left he's straining and stepping out in front of the hip resulting in greater breaking forces and therefore increasing the load on the shins.
Long story short, the best way to manage shin splints is to not get them at all. Run with good mechanics, manage training intensities and volumes, and get adequate recovery!

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#athlete #athleticperformance #speed #speedkills #weightlifting #workout
#fitness #torontofitness #running #run #sprints #runTO #powerlifting #plyometrics #physique #bodybuilding #baseball #trackies #mlb #nba #nhl #basketball #hockey

🔥🔥Single Leg Deadlift to Step🔥🔥 Part 2 of 3: Kick ass exercises for speed and acceleration.

This exercise is awesome for helping to develop acceleration and hip power. The end range of the exercise is also great for developing dynamic stability of the ankle, knee, and hip. ✅Stance Leg (foot on the floor) is firmly planted into the floor
✅ Glutes and core engaged
✅ Initiate movement by pushing your stance leg through the floor and rapidly swinging your back leg (the one in the air) forward. You can rest your foot onto a step/ bench or swing all the way through and hold knee up at hip height ✅ Once upright, brace your core and explosively Press the weight away from you.
Happy Accelerating folks!

Ps. IF YOU'RE HOLDING A PLATE, HOLD IF VERTICAL SO YOU DON'T SMOKE YOURSELF IN THE CHIN

Come check me at the @theperformancelab!

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I couldn't agree with this anymore. Great post @tdathletesedge
@Regrann from @tdathletesedge -All A's in school and lots of letters after your name won't translate to success unless they're surrounding great people skills. There are 4 key ingredients to great people skills:
1. Be enjoyable to be around: This can be as simple as smiling more and always looking for the bright side. People are attracted to positivity. An optimistic energy can't be a once in awhile thing, it has to be standard operation for it to be believable.
2. Being able to say "I don't know.": Know-it-alls are no fun, so get comfortable with admitting when you don't know. People respect that and are often impressed by it. Of course you should always follow up by trying to learn about the answer. This shows that you're a solutions person and not a problems person.
3. Listen more, talk less: Everyone has something to say or a story to tell. When you give people a chance to talk and tell their story instead of always thinking that you own the microphone, it shows that you care. People enjoy spending time with people who care. Besides, you can learn so much more by listening than by talking.
4. Speak everyone's language: It's so important to recognize that everyone is different and everyone has different things that motivate them. Take time to get to know what matters to the people around you and they will appreciate you for it. - #regrann
#razonstrong #theperformancelab #sportscience #athleticperformance #athlete #athleticperformance #strengthandconditioning #powerlifting #bodybuilding #weightlifting #workout #crossfit #fitness #torontofitness #fitfam #fitspo #weightloss #fatloss #basketball #hockey #softball #baseball #trackies

🔥🔥RNT STEP UP🔥🔥 Part 1 of 3: Kick ass power exercises for athletes who need serious speed and power.

Why you should do the this exercise: ✅ Helps increase hip speed by optimizing the firing pattern of the muscle
✅ Helps improve dynamic stability in the lower body

Leave a comment below or send me a DM if you have any questions. Visit @theperformancelab

#razonstrong #theperformancelab #sportscience #strengthandconditioning #athlete #athleticperformance #speed #speedkills #powerlifting #running #sprints #run #runTO #weightlifting #powerlifting #bodybuilding #workout #crossfit #fitness #fatloss #weightlossjourney #weightloss #fitnessjourney #fitfam

FOCUS.... A million setbacks won't keep @reneelefort from training. She sprained her ankle at gymnastics last week, but that won't stop her from training glutes and shoulders!

The worst thing to do is shut to everything down when you're injured. Instead, restructure and work around your injury (assuming you get the okay from your primary health practitioner)

Thanks to @theperformancelab and @shantphysiotherapy for helping her with her speedy recovery!

#razonstrong #theperformancelab #athleticperformance #athlete #physique #weightlifting #fatloss #weightlossjourney #weightloss #fitnessjourney #fitnessmotivation #fitspo #menshealth #womenshealth #yoga #bodybuilding #running #torontofitness #fitfam #sportscience #runTO #run

Run faster with A-Skip Drills.
A-Skip Drills can help build the following qualities:
✔ Sprint technique / efficiency ✔ Rhythm & Timing
✔ Hip power
We at The Performance Lab use many different variations of our skip drills to help our athletes move faster and improve their sprint mechanics.
Keep these following cues in mind:
✅ feet dorsiflexed ✅ tall posture ✅ bounce rather than slide forward
✅ proper Arm mechanics (back swing of Arm behind hip)

Drop myself or the @theperformancelab a line!

#razonstrong #theperformancelab #sportscience #athleticperformance #athlete #plyometrics #power #strengthandconditioning #strength #weightlifting #fatloss #speed #speedkills #powerlifting #bodybuilding #running #run #sprints #baseball #basketball #ohl #nhl #nba

Athlete highlight: Michael Petersen
800M OUTDOOR 1:48.04
800M INDOOR: 1:51.86
400m Outdoor- 47.44
400m Indoor- 48.42

Club: Central Toronto Athletic Club
Track Coach: David Christiani (@dchrctac )
Strength coach: myself (@razonstrong)

Throwing it back to when Michael Petersen ran at last year's New Balance National Indoor meet.
Best of luck to Remy, @mirandathomps and @kyleeraftis this weekend at this year's New Balance National Indoor meet. Have fun girls and just run your race!

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Before and After.... @reneelefort putting her ankle through an ice bath. When you put the ankle in a bucket of ice water you're able to fully immerse the affected joint / structure. Thanks to my strength coach @hylandscc for the nugget of information.

Now off to @theperformancelab for some laser treatment!
#razonstrong #theperformancelab #bodybuilding #fitness #fitnesscompetitor #physique #powerlifting #rehab #crossfit #workout #weightlifting #fatloss #weightloss #menshealth #womenshealth #gymnastics #running #run

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